In a fast-paced, interconnected world, our bodies still harbour ancient survival mechanisms designed to protect us from imminent danger. The fight or flight response, a physiological reaction ingrained in our DNA, was once vital for surviving encounters with wild beasts. The parts of our brain designed to process threatening stimuli and produce responses are still there. This is why often, if there is no problem, we might imagine or create one. But how does this ancient survival instinct fare in the face of modern-day challenges? Let’s explore the intriguing interplay between our primal instincts and the complexities of the modern world.
Deep within our genetic makeup lies the fight or flight response—a fundamental reaction that triggers a cascade of physiological changes when faced with a perceived threat. The amygdala, the brain's emotional centre, initiates this response by rapidly assessing the danger and mobilising the body for action. What we need to remember is that the amygdala is about the size of an almond, therefore not a lot of processing goes on there, so other parts of our brain need to be activated for a response to be more appropriate. This function served our ancestors well in life-threatening situations, however an adrenalin surge when going to sit an exam or lead an important meeting is not exactly desirable.
In today's world, our fight or flight response is often triggered by non-physical threats—stressful work environments, traffic jams, or even social pressures. While these situations may not directly endanger our lives, our bodies interpret them as threats, activating the same primal response. As a result, we experience an array of physical and psychological changes, from heightened alertness and increased heart rate to tense muscles and shallow breathing. More practically, this often leads to avoidance of potentially stressful situations, lowering our chances of living fulfilling and enjoyable lives, learning how to cope with difficulties and breaking the negative cycle.
While the fight or flight response can provide a surge of energy and focus in critical moments, it can also have negative consequences in non-life-threatening situations. Frequent activation of the response can lead to chronic stress, taking a toll on our physical and mental well-being (Moreno-Smith et al., 2010; Raison & Miller, 2001; Steptoe & Kivimäki, 2012; van Praag, 2005). More detail about this will be discussed in further articles. It becomes imperative to find a balance between utilising this instinct to our advantage and avoiding the pitfalls of chronic stress.
Channelling the Instinct: Rather than succumbing to the overwhelming stressors of modern life, we can harness the fight or flight response to our advantage. By becoming aware of our triggers (Peper et al., 2022), practicing mindfulness (Grossman et al., 2004), and engaging in stress-reducing activities such as exercise (Jackson, 2013) and meditation (Hoge et al., 2023), we can redirect the primal energy in a healthier manner. The fight or flight response can serve as a wellspring of motivation, pushing us to confront challenges head-on. Furthermore, if we considerably improve our self-awareness, we can use our overactive anxiety loop for its perks: attention to detail, fast decision-making and problem-solving.
Redefining the “battlefield”: In the digital age, the battleground has shifted from physical threats to psychological and emotional stressors. Online debates, cyberbullying, and information overload can all trigger the fight or flight response. However, by cultivating emotional resilience and adapting to these new challenges, we can navigate the “modern jungle” with grace and poise.
While the fight response is well-known, the flight response is often overlooked. In modern times, fleeing from a situation may not involve physically running away. It can manifest as setting healthy boundaries, practicing self-care, or seeking supportive environments. Recognising when flight is a valid and empowering response is crucial in preserving our well-being. There is, of course, the risk of further developing denial-based thinking, which will be discussed in further articles.
In conclusion, as we navigate the complexities of modern life, the fight or flight response continues to shape our experiences. By acknowledging its presence, understanding its triggers, and harnessing its power, we can transform this primal instinct into a tool for personal growth and resilience. So, let us embrace our evolutionary heritage, tame the wild within, and find equilibrium in the dynamic landscape of the 21st century.
References
Grossman, P., Niemann, L., Schmidt, S. and Walach, H., 2004. Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of psychosomatic research, 57(1), pp.35-43.
Hoge, E.A., Bui, E., Mete, M., Dutton, M.A., Baker, A.W. and Simon, N.M., 2023. Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA psychiatry, 80(1), pp.13-21.
Jackson, E.M., 2013. Stress relief: The role of exercise in stress management. ACSM's Health & Fitness Journal, 17(3), pp.14-19.
Moreno-Smith, M., Lutgendorf, S.K. and Sood, A.K., 2010. Impact of stress on cancer metastasis. Future oncology, 6(12), pp.1863-1881.
Peper, E., Harvey, R., Cuellar, Y. and Membrila, C., 2022. Reduce anxiety. NeuroRegulation, 9(2), pp.91-91.
Raison, C.L. and Miller, A.H., 2001, October. The neuroimmunology of stress and depression. In Seminars in clinical neuropsychiatry (Vol. 6, No. 4, pp. 277-294).
Steptoe, A. and Kivimäki, M., 2012. Stress and cardiovascular disease. Nature Reviews Cardiology, 9(6), pp.360-370.
van Praag, H.M., 2005. Can stress cause depression?. The World Journal of Biological Psychiatry, 6(sup2), pp.5-22.
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